The time change in the United States, due to the start of winter time, involves setting clocks back one hour Although it seems like a minor adjustment, experts recommend gradually adapting your body before the official change, which this year will occur on November 2nd. While there isn't a fixed bedtime, the American Academy of Sleep Medicine (AASM) suggests setting your clocks back on Saturday night, November 1st, just before going to sleep. This way, when you wake up on Sunday, the new time will already be in effect without you having to get up at 2:00 am to adjust. This will help you avoid the so-called "social jet lag" caused by the time change and reduce the net loss of sleep. This small habit can make a big difference. Getting enough sleep, maintaining consistent schedules, and avoiding bright screens before bed are key to minimizing the effects of the time change.

How to prepare your body for the time change in the US

According to the Sleep Foundation, the best way to take advantage of the time change is to go to bed 15 or 20 minutes later each night for the days leading up to it. This allows your biological clock to gradually adjust to the new sleep-wake cycle.

Experts emphasize that the human body does not adapt immediately to changes in light exposure or rest hours. By slightly delaying your bedtime each night, the transition is less abrupt.

They also warn that the new time not only alters the perception of natural light but also the organization of daily life: work, school, and social routines are affected. Adapting in advance improves your energy during the day and reduces the impact of the adjustment.